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Safeguard Your Immunity this Winter!

Winter is certainly creeping up on us all! We love winter – there’s nothing quite like snuggling up in front of the fire with a good book, or staying home wrapped up in your doona with a warm cup of tea! However, the winter months are also inherently tied to sniffly noses and getting the flu. The chill in the air also has the tendency to zap motivation towards healthy activities, such as exercise and home-cooked meals, which makes falling into habits of inactivity and poor health all too common.


This winter, it’s more important than ever to look after your immunological health. The pandemic of COVID-19 has caused the whole world to stop for a little bit, and has put a lot of us under stress and in the situation where we can’t afford to take a day off work to recover from a sniffly cold. Mild cold symptoms and a weakened immune system at this time also make us more vulnerable and susceptible to COVID-19. Be prepared this winter – safeguard your health and boost your immune system before the cooler months settle in.


Here are Cottesloe Chiropractic Centre’s Top 5 Immune Boosting Tips to help your Immunological Health function at its best:


1. Eat the Rainbow – Fresh fruits and vegetables are amazing for us. Eating a diversity of colours will ensure that you’re consuming a diverse range of vitamins (eg. vitamin C) and minerals (eg. zinc), essential for a healthy functioning body. When in doubt, choose colourful wholefoods fresh from the farmer’s market or the fresh produce aisle in the supermarket, and ditch the overly processed, packaged foods!


2. Get Adequate & Restful Sleep - The National Sleep Foundation recommends 7-9 hours of restful sleep each night for the average adult, and 9-11 hours for school-aged children (6-13 years). Fatigue and sleep deprivation are linked to reduced immunity and poor health. Sleep, like diet and exercise, is an essential component of overall health and how well the body is able to function. A well-rested mind and body, and a regular sleep schedule, will ensure your immune system is ready to tackle any ‘invaders’ it may encounter!


4. Daily Movement - Taking some time each day to simply move your body has been shown to increase the body’s ability to fight colds and sickness. Your lymphatic system, which contains antibody-rich fluid necessary for fighting disease, is pumped throughout your body through muscular contraction and healthy blood circulation. It could be a walk, some yoga, a HIIT workout, a good stretch, or a dip in the ocean if you’re game, just get your body moving!


5. Get Adjusted - Your regular chiropractic adjustments help support healthy nervous system function, which supports immunological processes and promotes good health overall. Your regular chiropractic adjustments help to reduce built up tension and get your body functioning at its best!


6. De-stress - Times aren’t easy at the moment and some stress is unavoidable. However, if you can, take some time to wind down. There are so many ways to do so, such as taking a nice warm bath, cuddling a pet, or attending a local yoga class (which are now open!). Reducing emotional stress and cortisol levels will do wonders for your health and immune system. This might also mean backing off on the coffee, as caffeine is known to increase cortisol levels (the stress hormone!).


Look after yourself this winter. Your health is so important, especially in the current circumstances.


If you have any further questions about how you can improve your Immunological Health, or you would like to book yourself in for adjustment, please don’t hesitate to call us on (08) 9384 6834.

Yours in Health, 


Cottesloe Chiropractic Centre


  1. The National Sleep Foundation website.
  2. Ganz, F.D. (2012). Sleep and Immune Function. Crit Care Nurse. 32(2): 19-25.
  3. Srebnik H.H. (2002) Introduction to the Lymphatic System. In: Concepts in Anatomy. Springer, Boston, MA.
  4. Lovallo, W.R., Farag, N.H., Vincent, A.S., Thomas, T.L., & Wilson, M.F. (2006). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry and Behavior. 83(3): 441-447.

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